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Health effects of ultra-processed foods

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An image displaying a supermarket aisle containing many ultra-processed foods, mainly chips.
A supermarket aisle displaying many ultra-processed foods

Ultra-processed foods (UPFs) are industrially manufactured foods that are designed to be convenient, palatable, and affordable. These foods often contain multiple ingredients and additives such as preservatives, sweeteners, colorings, and emulsifiers, which are not typically found in home kitchens. They tend to be low in fiber and high in calories, salt, added sugar and fat, which are all related to poor health outcomes when eaten excessively. Common examples include packaged snacks, soft drinks, ready meals, and processed meats.[1][2]

Consuming ultra-processed foods has serious negative health effects on human health. They are a leading cause of preventable chronic illnesses and premature death globally. For example, about 678,000 Americans die each year from chronic food illnesses, a toll higher than all combat deaths in American history combined.[3][4] Consumption of ultra-processed foods is associated with a significantly higher risk of obesity, hypertension, type 2 diabetes, and cardiovascular diseases. Additionally, diets high in these foods can increase the risk of all-cause mortality by 29%.[5][6]

Health effects of consuming ultra-processed foods

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Obesity and Weight Gain

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Consumption of ultra-processed foods is strongly associated with obesity and weight gain. Individuals with diets high in ultra-processed foods consume approximately 500 more calories per day compared to those consuming unprocessed foods, resulting in around a pound of weight gain per week.[7][8]

Ultra-processed foods are designed to be highly palatable, typically combining high levels of sugar, fat, and salt to enhance flavor and texture.[9] These foods often lack fiber and protein, which are essential for promoting the feeling of fullness and help regulate appetite.[10] Additionally, the high glycemic index of many ultra-processed foods can cause rapid spikes and crashes in blood sugar levels, which further stimulates hunger and overeating.[11]

An diagram showing how fast food can affect the human body, including headaches, depression, acne, dental distress, heart disease or stroke, shortness of breath, high cholesterol, high blood pressure, weight gain, blood sugar spike, extra calories, insulin resistance, and bloating and puffiness.
A diagram displaying the impact of fast food, a common ultra-processed food, on the human body.

Cancer

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People who consume 10% more ultra-processed foods have increased risk of overall cancer and breast cancer, along with a 23% higher risk of head and neck cancer and a 24% higher risk of esophageal adenocarcinoma, a cancer that grows in the glands that line the inside of organs.[12][13] In addition, high consumption of ultra-processed foods was associated with increased risk of colorectal cancer and pancreatic cancer.

A breast cancer cell.
A breast cancer cell, photographed by a scanning electron microscope, which produces a 3-dimensional images. The overall shape of the cell's surface at a very high magnification. Cancer cells are best identified by internal details, but research with a scanning electron microscope can show how cells respond in changing environments and can show mapping distribution of binding sites of hormones and other biological molecules.

Diabetes

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A 2023 meta-analysis of 415,554 participants found that each 10% increase in ultra-processed food consumption led to a 12% higher risk for type 2 diabetes.[14][15] These foods often have a high glycemic index, leading to rapid spikes in blood sugar, a leading contributor to developing type 2 diabetes.[16][17] These foods also often contain additives such as emulsifiers and artificial sweeteners that may disrupt gut microbiota and metabolic processes, contributing to an increased risk in developing type 2 diabetes and insulin resistance.[18][19]

Some specific types of ultra-processed foods that have been associated with higher risk of type 2 diabetes include: Refined breads, sauces, spreads, condiments, artificially and sugar-sweetened beverages; animal-based products; and ready-to-eat mixed dishes.[20][21]

Heart and Cardiovascular Disease

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Ultra-processed foods often contain trans fats and high levels of saturated fats, which can raise LDL cholesterol (bad cholesterol) levels and lower HDL cholesterol (good cholesterol) levels. Elevated LDL cholesterol is a major risk factor for atherosclerosis, a condition that can lead to heart attacks, strokes, and cardiovascular disease.[22][23] The high content of added sugars in many ultra-processed foods can lead to obesity, inflammation, and high blood pressure, all of which are risk factors for heart and cardiovascular disease.[24] Ultra-processed foods often contain excessive amounts of sodium, which if consumed too often can lead to high blood pressure, a major risk factor for heart disease.[25][26]

Health organizations worldwide, such as the World Health Organization (WHO) and the American Heart Association (AHA), recommend reducing the intake of ultra-processed foods to lower the risk of heart disease. They advocate for diets rich in fruits, vegetables, whole grains, and lean proteins to promote heart health and prevent cardiovascular disease.[27][28]

A graph of cardiovascular disease, with risk factors like high blood pressure, obesity, and high cholesterol.
Graph of the global burden of cardiovascular disease with risk factors.

How to identify ultra-processed foods

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Identifying ultra-processed foods can often be done by carefully reading the food labels on the packaging. Look for the following indicators:

  • Long ingredient list: Foods that contain many ingredients (often more than three), especially those that could not be found in a kitchen, are likely to be ultra-processed. Some ingredients to look for to identify these foods could be added sugar, vegetable oil, artificial sweeteners, multiple preservatives, emulsifiers and shelf-life extenders such as sorbic acid, calcium propionate, datem, and monoglycerides.[29][30]
  • Artificial sugars: Ultra-processed foods with artificial sugars typically contain aspartame, sucralose, acesulfame-k, saccharin or stevia.[31] These sweeteners are often used to reduce calorie content while maintaining sweetness, and their presence, along with other additives, is a hallmark of extensive food processing.[32][33]
  • Evaluate the packaging: Ultra-processed foods are often heavily marketed and come in packaging with health claims like "low-fat," "sugar-free," or "fortified with vitamins." These claims can sometimes mask the extensive processing involved.[34]

References

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  1. ^ "Ultra-processed foods are associated with increased risk of cancer and cardiometabolic multimorbidity". International Agency for Research on Cancer. Retrieved 2024-07-12.
  2. ^ "What we know about the health risks of ultra-processed foods". Georgia Public Broadcasting. 26 May 2023. Retrieved 2024-07-12.
  3. ^ "Processed foods make us sick: It's time for government action". Harvard Public Health. March 2023. Retrieved 2024-07-12.
  4. ^ "How many US military members died in each American war?". Military.com. 15 May 2020. Retrieved 2024-07-12.
  5. ^ "What we know about the health risks of ultra-processed foods". Houston Public Media. 25 May 2023. Retrieved 2024-07-12.
  6. ^ "Processed foods make us sick: It's time for government action". Harvard Public Health. March 2023. Retrieved 2024-07-12.
  7. ^ "What we know about the health risks of ultra-processed foods". Georgia Public Broadcasting. 26 May 2023. Retrieved 2024-07-12.
  8. ^ "What are ultra-processed foods and are they bad for our health?". Harvard Health Blog. 9 January 2020. Retrieved 2024-07-12.
  9. ^ "What we know about the health risks of ultra-processed foods". Georgia Public Broadcasting. 26 May 2023. Retrieved 2024-07-12.
  10. ^ "Ultra-processed foods are associated with increased risk of cancer and cardiometabolic multimorbidity". International Agency for Research on Cancer. Retrieved 2024-07-12.
  11. ^ Fiolet, T.; Srour, B.; Sellem, L.; Kesse-Guyot, E.; Allès, B.; Méjean, C.; Deschasaux, M.; Fassier, P.; Latino-Martel, P.; Beslay, M.; Hercberg, S.; Lavalette, C.; Monteiro, C. A.; Julia, C.; Touvier, M. (2018). "Ultra-processed food consumption and risk of type 2 diabetes". BMJ (Clinical Research Ed.). 360. BMJ: k322. doi:10.1136/bmj.k322. PMC 5811844. PMID 29444771. Retrieved 2024-07-12.
  12. ^ "Ultra-processed food and cancer risk". CNN. 22 November 2023. Retrieved 2024-07-12.
  13. ^ Isaksen, I. M.; Dankel, S. N. (2023). "Ultra-processed food consumption and cancer risk". Clinical Nutrition (Edinburgh, Scotland). 42 (6). PubMed: 919–928. doi:10.1016/j.clnu.2023.03.018. PMID 37087831. Retrieved 2024-07-12.
  14. ^ "Ultra-processed food consumption and risk of type 2 diabetes". Diabetes Journals. Retrieved 2024-07-12.
  15. ^ Isaksen, I. M.; Dankel, S. N. (2023). "Ultra-processed food consumption and cancer risk". Clinical Nutrition (Edinburgh, Scotland). 42 (6). PubMed: 919–928. doi:10.1016/j.clnu.2023.03.018. PMID 37087831. Retrieved 2024-07-12.
  16. ^ "Ultra-processed food consumption and risk of type 2 diabetes". Diabetes Journals. Retrieved 2024-07-12.
  17. ^ "Glycemic index and glycemic load". Oregon State University. 28 April 2014. Retrieved 2024-07-12.
  18. ^ Chassaing, Benoit; Koren, Omry; Goodrich, Julia K.; Poole, Angela C.; Srinivasan, Shanthi; Ley, Ruth E.; Gewirtz, Andrew T. (March 2015). "Artificial sweeteners and diabetes risk". Nature. 519 (7541): 92–96. doi:10.1038/nature14232. PMC 4910713. PMID 25731162. (Erratum: doi:10.1038/nature18000, PMID 27144359,  Retraction Watch)
  19. ^ Scheithauer TPM; Rampanelli, E.; Nieuwdorp, M.; Vallance, B. A.; Verchere, C. B.; Van Raalte, D. H.; Herrema, H. (2020). "Emulsifiers and diabetes risk". Frontiers in Immunology. 11. doi:10.3389/fimmu.2020.571731. PMC 7596417. PMID 33178196.
  20. ^ "Ultra-processed food consumption and risk of type 2 diabetes". Diabetes Journals. Retrieved 2024-07-12.
  21. ^ Chen, Z.; Khandpur, N.; Desjardins, C.; Wang, L.; Monteiro, C. A.; Rossato, S. L.; Fung, T. T.; Manson, J. E.; Willett, W. C.; Rimm, E. B.; Hu, F. B.; Sun, Q.; Drouin-Chartier, J. P. (2023). "In the meta-analysis". Diabetes Care. 46 (7). PubMed: 1335–1344. doi:10.2337/dc22-1993. PMC 10300524. PMID 36854188.
  22. ^ Mozaffarian, Dariush; Katan, Martijn B.; Ascherio, Alberto; Stampfer, Meir J.; Willett, Walter C. (13 April 2006). "Cholesterol levels and cardiovascular disease". New England Journal of Medicine. 354 (15): 1601–1613. doi:10.1056/NEJMra054035. PMID 16611951. Retrieved 2024-07-12.
  23. ^ Lu, Y.; Cui, X.; Zhang, L.; Wang, X.; Xu, Y.; Qin, Z.; Liu, G.; Wang, Q.; Tian, K.; Lim, K. S.; Charles, C. J.; Zhang, J.; Tang, J. (2022). "Cholesterol and cardiovascular disease". Aging and Disease. 13 (2): 491–520. doi:10.14336/AD.2021.0929. PMC 8947823. PMID 35371605.
  24. ^ "Added sugars and heart disease". JAMA Internal Medicine. Retrieved 2024-07-12.
  25. ^ "Ultra-processed foods and heart disease". British Heart Foundation. Retrieved 2024-07-12.
  26. ^ Greka, A.; Mundel, P. (2011). "Sodium intake and heart disease". Journal of the American Society of Nephrology. 22 (11). PubMed: 1969–1980. doi:10.1681/ASN.2011040370. PMC 3231779. PMID 21980113.
  27. ^ "Healthy diet". World Health Organization. Retrieved 2024-07-12.
  28. ^ "AHA diet and lifestyle recommendations". American Heart Association. Retrieved 2024-07-12.
  29. ^ "How to identify ultra-processed foods". Washington Post. Retrieved 2024-07-12.
  30. ^ "What we know about the health risks of ultra-processed foods". Georgia Public Broadcasting. 26 May 2023. Retrieved 2024-07-12.
  31. ^ "How to identify ultra-processed foods". Washington Post. Retrieved 2024-07-12.
  32. ^ Sylvetsky, Allison C.; Rother, Kristina I. (April 2018). "Artificial sweeteners and obesity". Obesity. 26 (4). Wiley Online Library: 635–640. doi:10.1002/oby.22139. PMC 5868411. PMID 29570245.
  33. ^ "American Journal of Clinical Nutrition". American Journal of Clinical Nutrition. Retrieved 2024-07-12.
  34. ^ "Healthy diet". World Health Organization. Retrieved 2024-07-12.
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